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WorksheetsBTEC Sport - Year 9 Revision 12/19
Total questions: 48
Worksheet time: 33mins
What are the components of physical fitness?
Muscular strength, muscular endurance, aerobic endurance, agility, power
Balance, coordination, reaction time, agility, power
Muscular strength, muscular endurance, aerobic endurance, flexibility, speed, body composition
Balance, coordination, reaction time, flexibility, speed, body composition
What are the components of skill-related fitness?
Muscular strength, muscular endurance, aerobic endurance, agility, power
Balance, coordination, reaction time, agility, power
Muscular strength, muscular endurance, aerobic endurance, flexibility, speed, body composition
Balance, coordination, reaction time, flexibility, speed, body composition
Which physical component of fitness is the maximum force that can be generated by a muscle or muscle group?
Muscular Strength
Muscular Endurance
Flexibility
Aerobic Endurance
What is the difference between static and dynamic balance?
Dynamic is balance without movement, static is balance whilst moving.
Static is balance without movement, dynamic is balance whilst moving.
Which component of fitness can be developed by performing free weight training using a high load and low reps?
Muscular Fitness
Aerobic Endurance
Muscular Endurance
Muscular Strength
What component would be most important to a long distance runner?
Reaction time
Aerobic endurance
Agility
Muscular Strength
The relative ratio of fat mass to fat-free mass (vital organs, muscle, bone) in the body.
Muscle Definition
BMI
Body Composition
Obesity
The time taken for a sports performer to respond to a stimulus and the initiation of their response is known as?
Speed
Reaction Time
Power
Dynamic Balance
The ability of a sports performer to quickly and precisely move or change direction without losing balance or time is known as?
Balance
Reaction Time
Dynamic Balance
Agility
Define Power.
Force x strength.
The ability of the muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load.
The maximum force that can be generated by a muscle or muscle group.
The product of strength and speed.
What type of speed is needed for sprints with short recovery in between.
Accelerative Speed
Pure Speed
Speed Endurance
What is the ability to maintain centre of mass over a base of support.
Body Composition
Coordination
Muscular Strength
Balance
Identify an effective sporting example for aerobic endurance
Javelin
Darts player
Road cyclist
100m sprinter
Define Muscular Endurance
The ability of the muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load.
The ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained physical activity.
The maximum force that can be generated by a muscle or muscle group.
The product of strength and speed.
Identify one performer that does not require speed within their sport.
100m sprinter
Footballer
Archery
1500m runner
The smooth flow of movement needed to perform a motor task efficiently and accurately is which component of fitness?
Balance
Flexibility
Co-ordination
Timing
Which component of fitness can be developed by performing free weight training using a low load and high reps?
Muscular Fitness
Aerobic Endurance
Muscular Endurance
Muscular Strength
What type of speed is needed for sprints up to 30m.
Accelerative Speed
Pure Speed
Speed Endurance
What type of speed is needed for sprints up to 60m.
Accelerative Speed
Pure Speed
Speed Endurance
Define Aerobic Endurance
The ability of the muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load.
The ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained physical activity.
The maximum force that can be generated by a muscle or muscle group.
The product of strength and speed.
How do you calculate your estimated Maximum Heart Rate?
220 + age = HR (bpm)
220 / age = HR (bpm)
220 - age = HR (bpm)
Age x 220 = HR (bpm)
Borg's rating of perceived exertion (RPE) scale runs from....
6-20
1-20
1-6
60-200
The recommended training zone for cardiovascular training is...
50-100% of max heart rate
60-85% of max heart rate
50-60% of max heart rate
70-85% of max heart rate
The relationship between RPE and HR is...
6 - 20
RPE x 10 = HR (bpm)
HR x 10 = RPE
42
The recommended training range for cardiovascular health and fitness is 60-85% HR max. Dave has a max HR of 180. What should his HR be during aerobic endurance training?
140-180 bpm
108-153 bpm
100-150 bpm
160-170 bpm
Holly is strength training using free weights. Specifically, she wants to improve her maximum strength. What load and rep range should she use?
50-60% 1RM, 20 reps
75% 1RM, 12 reps
50-60% 1RM, 3 reps
90% 1RM, 6 reps
Kathy is strength training using free weights. Specifically, she wants to improve her muscular endurance. What load and rep range should she use?
50-60% 1RM, 20 reps
75% 1RM, 12 reps
50-60% 1RM, 3 reps
90% 1RM, 6 reps
What does intensity mean?
How long you train for
How hard you train
How often you train
How you train
What is the lower HR training zone when training for cardiovascular health and fitness?
50% of HR max
70% of HR max
65% of HR max
60% of HR max
What is the upper HR training zone when training for cardiovascular health and fitness?
85% of HR max
75% of HR max
80% of HR max
95% of HR max
Holly is strength training using free weights. Specifically, she wants to improve her elastic strength. What load and rep range should she use?
50-60% 1RM, 20 reps
75% 1RM, 12 reps
50-60% 1RM, 3 reps
90% 1RM, 6 reps
If Gary bench presses 75kg for 12 reps to improve his elastic strength. What would his 1RM be?
120 kg
80 kg
100 kg
50 kg
John has a RPE of 13. What would his estimated HR be?
13 bpm
70 bpm
130 bpm
260 bpm
James is improving his strength endurance training using squats. Which sport is he most likely to be competing in?
Long jump
Hockey
Javelin
100m Sprint
RPE stands for...
Rate of Perfect Execution
Rank of Perceived Execution
Rate of Perceived Exertion
Rate of Perceived Exercise
The maximum an athlete can lift in one attempt is known as...
is...
1 Repetition Maximum (1 RM)
Heart Rate Maximum (HR Max)
Maximum Strength (90% for 6 reps)
Muscular Strength
In order to progress, training needs to be demanding enough to cause the body to adapt, improving performance.
Training should be specific to the individual’s sport, activity or physical/skill-related fitness goals to be developed.
The program should be designed to meet individual training goals and needs.
How the body reacts to training loads by increasing its ability to cope with those loads. This occurs during the recovery period after the training session is completed.
Recovery
If training stops, or the intensity of training is not sufficient to cause adaptation, training effects are reversed.
It is important to vary the training regime to avoid boredom and maintain enjoyment.
Required so that the body can recover from the training to allow adaptation to occur
